It is imperative for vegetarians to make sure they are compensating for what their diet is missing in order to remain fit and healthy. We have compiled a list of foods that ever Vegetarian should eat to remain in the best of health.

Tofu

Tofu is a food that is made from soybeans, water and a coagulant, or curdling agent. This food is great for vegetarians because it’s a great source of protein, zinc, iron, calcium and omega-3 fatty acids

Nuts and Seeds

Nuts are extremely healthy and wholesome. Not only are nuts and seeds great sources of protein, but are packed with vitamins, minerals, fiber, and additional chemicals that may help prevent the risk of both cancer and heart disease. Nuts including walnuts, peanuts, and almonds, cashews, pecans, macadamias and Brazil nuts are loaded with zinc, vitamin E and essential omega-3 fatty acids.

You can eat nuts on their own, add them in your salads and meals, and use them in baked deserts like pies, cookies, cake cup cakes and muffins
However, one must not get carried away when munching on nuts. A handful of nuts a day is more than enough for your body and may even help you lose weight by keeping your hunger in check.

Lentils

Lentils are highly nutritious – they happen to be extremely rich in iron, protein and soluble fiber, B vitamins and folic acid 

Beans

Beans are a wonderful source of fiber, iron and protein and happen to be low in fat. Research has found that a cup of beans a day provides one-third of the iron and protein requirement and approximately half your fiber intake requirement.  Furthermore, beans are rich in essential minerals such as potassium, zinc and calcium, and many B vitamins.

Fruits & Veggies

Generally speaking, everyone should have fruits and vegetables daily as they are a natural source of multiple nutrients including vitamins, minerals and sugars. Just make sure to buy fruits and veggies that are in season to ensure better quality and taste and an affordable price.

Whole Grains

Whole grains foods like whole grain pasta’s, bread, and brown rice are extremely highly in fiber (which reduces cholesterol and may help prevent the occurrence of issues with digestion and colon cancer. Whole grains are also rich in calcium, iron, B vitamins and zinc. Whole grain fortified cereals also tend to have vitamin B 12 which is otherwise hard to find in food.
Benefits of whole grains include:  reduced risk of stroke, reduced risk of type 2, reduced heart disease risk.